Learning About Foods With Healthy Fats

What foods contain healthy fats?

The foods you eat contain nutrients, such as vitamins and minerals. Fat is a nutrient. Your body needs the right amount to stay healthy and work as it should. You can use the list below to help you make choices about which foods to eat.

Here are some foods that contain healthy fats.

Unsaturated fats and oils

• Canola oil
• Corn oil
• Flaxseed oil
• Olive oil
• Peanut oil
• Safflower oil
• Sunflower oil

Seafood

• Herring
• Lake trout
• Mackerel
• Oysters
• Salmon
• Sardines

Nuts and seeds

• Almonds
• Chia seeds
• Flaxseeds (ground)
• Hazelnuts
• Nut butters (such as peanut and almond)
• Pumpkin seeds
• Sunflower seeds
• Walnuts

Fruits

• Avocados
• Olives

Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet.